W.O.D

WEDNESDAY 13.12.17

WEDNESDAY 13.12.17

MOBILITY and MAINTENANCE S1. Band Assisted Lats and Chest S2. Band Assisted Hamstring S3. Coaches choice ENDURANCE Run 400m Rest 2 mins 5 Rounds MET-CON (TIME) PERFORMANCE and FITNESS For Time: 20 Power Snatch 60/40 20 Burpee to Bar 60m […]

TUESDAY 12.12.17

TUESDAY 12.12.17

MOBILITY and MAINTENANCE S1. Band Assisted Hip Flexor S2. Box Pigeon Stretch S3. Coaches choice STRUCTURAL BALANCE SUPERSET NOT FOR TIME FOR QUALITY DB Box Step Ups DB Snatch 20-18-16-14-12-10 MET-CON (EMOM) PERFORMANCE EMOM 30 Min 1. :40 Airbike Min […]

MONDAY 11.12.17

MONDAY 11.12.17

MOBILITY and MAINTENANCE S1. Band Assisted Hamstring Floss S2. Band Assisted Lats S3. Coaches Choice GYMNASTICS PERFORMANCE EVERY 3 Mins 15 HSPU 10 T2B 5 Bar Muscle Ups 5 Rounds Reduce number if necessary FITNESS 15 HSPU 10 T2B 5 […]

SUNDAY REST DAY 10.12.17

SUNDAY REST DAY 10.12.17

SATURDAY 09.12.17

SATURDAY 09.12.17

MOBILITY and MAINTENANCE 10mins of own mobility HERO WOD ‘KONI’ 13 min AMRAP 1 Squat Clean 100/75 9 HSPU 6 Bar Muscle Ups 9 Thrusters 60/40 In rememberance of Rawiri Wata Waka Te Koni. Maori All Black in 1969 Father […]

FRIDAY 08.12.17

FRIDAY 08.12.17

MOBILITY and MAINTENANCE AirBikes and Dynamic Effort GYMNASTIC ENDURANCE PERFORMANCE and FITNESS EMOM 5 10 HSPU Reduce number if necessary MET-CON (TIME) PERFORMANCE and FITNESS For Time: 10 Snatches 50/35 change weights 8 Snatches 60/40 change weights 6 Snatches 70/45 […]

THURSDAY 07.12.17

THURSDAY 07.12.17

MOBILITY AND MAINTENANCE S1 Band assisted Lats and Internal Rotation S2 Broomstick Complex S3 Coaches Choice OLYMPIC LIFTING 13 Min Running Clock PERFORMANCE Work up to a Hang Clean and Push Jerk + Split Jerk MET-CON (AMRAP)  PERFORMANCE and FITNESS […]

WEDNESDAY 06.12.17

WEDNESDAY 06.12.17

MOBILITY and MAINTENANCE S1. Band Assisted Lats and Chest S2. Band Assisted Hamstring S3. Coaches choice STRUCTURAL BALANCE SUPERSET Turkish Get-Up 3-2-1 Per Side DB Bent Over Row 8-8-8 Per Arm MET-CON (EMOM) PERFORMANCE EMOM 18 Min 1. 14 DB […]

TUESDAY 05.12.17

TUESDAY 05.12.17

MOBILITY and MAINTENANCE S1. Band Assisted Hip Flexor S2. Broomstick Complex S3. Coaches choice OLYMPIC LIFTING 13 Min Running Clock PERFORMANCE and FITNESS Work up to a Heavy Hang Squat Snatch + 2 OH Squats MET-CON (TIME) PERFORMANCE 9 Thrusters […]

MONDAY 04.12.17

MONDAY 04.12.17

MOBILITY AND MAINTENANCE S.1 Band assisted Hamstring Floss s.2 Band assisted Front Rack s.3 Coaches choice ENDURANCE Partner Row 1:1 300m x 5 MET-CON (TIME) PERFORMANCE and FITNESS 10-9-8-7-6-5-4-3-2-1 Power Cleans 60/40 Bar Facing Burpees MIDLINE 15-12-9 Paralette Pass Throughs […]